[oscar Young]

Absolutely fantastic…I’ll be following your log closely

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[oscar Young]

Hey guys so push session at flex and tone this afternoon.
This is a rotation I enjoy very much.. all was good today except I bombed my first set by misreading the log & taking a 30kg Jump from 210 to 230….: ( that resulted in me getting only 3 reps..
I amended that in the back up set and took 200kg for 10 reps as if previously taken 170 for 11..
After that session went quite well to be honest & I beat my numbers going forward.
Session was as follows
•seated nautilus press 5-8,10-12
•seated shoulder press 5-8,10-12
•weighted press ups 5-8,10-12
•pec Dec 2 sets 10, 12 RP
•seated lat raise machine 3 sets 10,6-8,12 RP
•seated dB front raise 2×12
•single arm rope tri pushdown 3×12
•ab machine crunch 2×12-15
•donkey calf raise RP 10-8-6
All in all great session, it’s very interesting and motivating to train around Jordan anyway, but to see him
This fired close to a show is something else..razor focused.. thankful to be in this company with himself and Callum

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[oscar Young]

@tmoneyarnett02 yes please post that upper/lower split that you put together im happy to give you feedback 🙂

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[oscar Young]

Hello Aaron and if you struggle on the basic app, there’s a premium version which breaks down everything for you..
Carbs,proteins & fat by the gram, calorie goals by meal, & got features like quick add macros.. try that and if you need help re:starting point and all just ask 🙂

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[oscar Young]

Seems like that session went well Sam. How many sets of dips are you doing ? & what’s the rep range?

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[oscar Young]

Hey Emile, how was your strength today, taking into consideration you are at your lightest? Did Strentgh hold?

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[oscar Young]

Hello guys, so rest day today. A lot of emphasis is placed on recovery and more importantly having continued treatments on my knee. It does involve dry needling which means I’m then left absolutely battered after. Which is one reason I have treatment on rest days as opposed to training days.
Excited for push tomorrow at flex and tone. 🙂

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[oscar Young]

@burge we have just filmed a leg session with Jordan & Callum this afternoon at flf performance centre so that will be up by Wednesday. 🙂

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[oscar Young]

Hello guys, leg day today . My left knee hasn’t been right for a while so taken all the squatting variations out.
Today was tough on me mentally at the start of the session as I’ve had to back off the loading quite a bit but, it’s only wise that is done.
In the end it was a very productive leg session and I’m already in bits and nervous system is fried too .
Session went as follows
•lying ham curl x 3 (10,6-8,12)
•seated leg press x 3 (10,6,15)
•sissy squat 1×15
•occluded leg extensions 2×12
•barbell deadstop banded RDL’s 5-8,10-12
•glute bridge raises 2×12
•adductor RP 10-5-4
•calf raise 3×12
Now the reason my CNS feels fried is because of the barbell deadstop RDL, and where they were placed in the session. It meant we couldn’t maximally load them, and they are very neurally taxing too.
So I don’t think we will be doing them again & certainly not when Jordan is 4 weeks out. 🙂
Much needed Rest day tomorrow

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[oscar Young]

As Kuba advises ‘very minor adjustments over a long period of time trips the best results’ one main reason being making sure your gut health is a priority. So also make sure the food choices you use are ones that sit well with you. No bloating, gas or constipation

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[oscar Young]

Hellooo guys, a much needed rest day today after a monstrous pull session yesterday at flex and tone..
It was a rotation that we did the second time..so still not settled on certain movements so for instance the platform T bar wasn’t moving right, so we changed to a t bar that just rests on a station on the floor and that felt better so we’ll stick with that.
•Nautilus pulldown 1×5-8
•hammer strength pulldown 1×10-12
•Platform bar row 5-8
•floor T bar row 1×10-12
•seated row 5-8,10-1
•single arm nautilus row 5-8, 10-12 RP ( we did the second part of the rest pause in the hammer strength pulldown)
•Shrugs 5-8,10-12
•rear delts 3×10-12
•biceps (I skipped these because my bicep is still sore)
So I have spent the day resting & recovering ..also to prepare for tomorrow’s leg session 🙂

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[oscar Young]

Big push day earlier today
Session went really well. Very pleased with how things went in the secondary and primary lifts.
Still got a niggle on biceps so pec Dec & from raise suffered. But I took high reps and kept the weight relatively light.
Session was
•prime flat chest press 5-8,10–12 ( beat both sets by 1 rep and added 1.25kg plate
•Atlantis shoulder press 5-8,10-12- big jump (10kg) really cost me here and I ended up getting 3+1..so will drop next time, back off matched.
Dips 5-8,10-12 RP :81kg felt very heavy (5 reps) back off 40(13-4)
•Pec Dec : 49.9 x 2 (12 reps)
•prime lat raise machine 3 x 12,RP on the last set : 58 (10) 49(10) 40(12-5)
•front raise dB : 5kg (12) 5kg (12)
•cable rope tricep extensions
68 (12) 61(12-6)
Finished with abs and calves ..
overall happy with the outcomes considering the circumstances.. now for post workout cereal ????:)

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[oscar Young]

Yes I don’t see why not…your main objective would be to get as strong as possible? Isn’t it ? 🙂

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[oscar Young]

@tmoneyarnett02 I’d do a PUSH PULL OFF LEGS OFF PUSH to give lower back time to recover between sessions so you are more productive in each session.

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[oscar Young]

Off course…I always opt for choices based on digestion & how easily they will sit in my gut. As opposed to emotionally attaching myself to foods. Give it a try, Asses and if it sits well then it’s game time : ) ..let us know how you get on 🙂

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